Beans, white, mature seeds, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.4 MG | 36% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.7 MG | 15% | |
| Vitamin B-6 | 0.3 MG | 19% | |
| Folate, total | 388 UG | 97% | |
| Choline, total | 66.2 MG | 12% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 5.6 UG | 5% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 240 MG | 18% | |
| Iron, Fe | 10.4 MG | 58% | |
| Magnesium, Mg | 190 MG | 45% | |
| Phosphorus, P | 301 MG | 24% | |
| Potassium, K | 1,795 MG | 38% | |
| Sodium, Na | 16 MG | 1% | |
| Zinc, Zn | 3.7 MG | 33% | |
| Copper, Cu | 1.0 MG | 109% | |
| Manganese, Mn | 1.8 MG | 78% | |
| Selenium, Se | 12.8 UG | 23% |
Nutrition Highlights
- Excellent source of protein with 23.4g per 100g, great for muscle building and recovery.
- Very low in fat (0.9g per 100g).
- High in dietary fiber (15.2g per 100g), supporting digestive health.
- Rich source of Iron, Fe (58% of Daily Value per 100g).
- Good source of Magnesium, Mg (45% DV).
- Good source of Phosphorus, P (24% DV).
About Beans, white, mature seeds, raw
White beans in their raw dried form are starchy and protein-rich, with a fiber level that makes them competitive with most other dried legumes. The category covers several varieties including cannellini, navy, and great northern, though USDA groups them together here. All require soaking and thorough cooking, and all share a mild, creamy character that makes them among the most adaptable legumes in savory cooking.
Dietary Information
Beans, white, mature seeds, raw is considered low-fat, high-protein, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Beans, white, mature seeds, raw include Copper, Cu (109% DV) , Folate, total (97% DV) , Manganese, Mn (78% DV) , Iron, Fe (58% DV) , and Magnesium, Mg (45% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 333 calories per 100 grams, Beans, white, mature seeds, raw gets 28% of its calories from protein, 72% from carbohydrates, and 2% from fat. This is moderately high, similar to many cooked grains and dairy products.
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